Guide to Grains
Carbohydrates often get a bad reputation due to many people choosing the wrong ones. I’m sure you’ve often heard of your friends (or yourself) saying “I’m cutting out carbs”. We need to be more aware of the choices we make. Instead of cutting out carbs in your life, choose healthier alternatives such as whole grains as compared to refined carbs, cookies, and junk food.
- What are whole grains?
Whole grains are cereals that contain the endosperm, germ, and bran. This is in contrast to refined grains which only contains the endosperm.
- Why should you be consuming whole grains instead?
Helps to:- Reduces the risk of heart disease- Reduces the risk of stroke:
Contains fibre, vitamins, and antioxidants, which can help to reduce the risk of stroke- Reduces the risk of obesity
Contains fibre which makes it more filling as compared to refined grains. This helps to prevent over eating, which in turn aids in weight loss.- Reduces the risk of type 2 diabetes
Contains fibre, which, as mentioned above, helps in weight loss, which helps to prevent obesity, which is a risk factor for diabetes.- Aids in healthy digestion
Contains fibre, which helps to increase the bulk in stool, and prevents constipation. - Who is it for?
Whole grains are NOT for people with:
– Celiac disease / gluten sensitivity
– Irritable bowel syndrome
– Diverticulitis - Where can you find it?
In Singapore, whole grains can be easily found in super markets island wide such as NTUC Fair Price, Cold Storage, Giant, and Sheng Siong. For example, if you’re looking for bread or pasta products, find those that states “100% whole wheat”. - How can you consume it?
For breakfast, you may wish to opt for whole grain bread, which is sold in the major super markets, as well as convenience stores island wide. For lunch and dinner, with our asian palettes, opting for brown rice or wholegrain noodles are a better option.Maybe next time, instead of saying you’re going to cut out carbs from your diet, choose healthier carbohydrates instead!
